My results shows that me resting hear rate has reduced and the working heart rate has increased leading to longer recovery time after each session.

Fitness testing

TEST

PRE

POST

Agility (Illinois shuttle run)

26sec

24 sec

Co-ordination (Alternate hand to wall ball toss)

30 times

32 times

Strength (Hand grip dynometer)

35

42

Flexibility (Sit and reach)

14cm

14cm

Muscular Endurance (Maximum Sit up/abdominal curl)

24 abs curl in 30 sec

24 abs curl in 30 sec

Cardiovascular Endurance (Bleep/multi stage fitness test)

Level 7

Level 9

Balance (Stork stand)

3 min 34 sec

3 min 34 sec

PERFORMING (20)

TEACHERS MARKS

Implementation with control/ consistency

Completion safely and effectively

Attitude/ motivation towards improving

Effectiveness/ appropriateness of warm up / cool down

EVALUATION – PLANNING (10)

Make comments to explain the statements/ questions in the first column

Refer to your pre test scores for any fitness tests

My pre test scores ranges. While some of the results were really good, some were quite poor. Taking account the specific fitness for football which is what I’m focusing on, my agility, co-ordination, balance and speed were really good results for football while my cardiovascular endurance and strength were quite low for football.

Was the programme at the right level for you?

I felt that I done the programme at a the right level for me. As my fitness level was only at an average level, it was important not to make the programme very intense at the beginning as not matter how hard I push myself I just won’t be able to do the programme. So it was important I started at a low intense level which is what I did.

Were the exercises in the right order? Explain why/ why not

I felt that I did the exercise in the right order. The order I did them were to run on the treadmill, then move onto to using the bicycle machine then to bicep curl. By doing this I first trained my cardiovascular endurance then my strength, I didn’t let one mix into the other.

Explain how you applied the principles of progression/ overload

I applied both the principles of progression and overload by increasing the intensity every training session. For example, in the first session, I ran for 5 minutes on the treadmill on level 7, while in the second session, I made the body work harder than it did the last session by running for 5 minutes on level 7 but did this three times.

Were the exercises/ activities the correct ones to chose? Explain why/ why not.

By running on the treadmill and cycling on the bicycle, I was training my cardiovascular endurance as the lungs and heart were working at a faster rate for therefore the activity I chose for my cardiovascular endurance were correct. This also applied for the activity I chose for strength. For strength, I chose the bicep curl as the activity for it because it contrast the muscle but doesn’t cause movement and this leads to improve in strength.

EVALUATION – PERFORMING (10)

Make comments to explain the statements/ questions in the first column

Was the programme easy to manage (set up, do, record progress etc)?

The programme was easy to manage due to the fact that I used mainly equipment that have been set up to use. The only thing I had to do was change the level of intensity like on the bicycle machine, I had to change the levels to 7,8or 9 and this wasn’t difficult as the equipment was easy to operate. Record the programme was also easy as the record sheet was clearly set out in a way that was easily understood.

Did you enjoy it and work to your limit? How do you know?

I enjoyed doing the exercise because I felt good after each session. On the other hand, I don’t think that I really pushed myself to the limit because even though I felt tired after each session especially in the last three session, my recovery heart rate wasn’t past 4 minutes which shows I didn’t work as hard as I could have because if I did, it would have taken about 15-20 minutes for my heart to recover.

Were the exercises in the right order? Explain why/ why not

I felt that I did the exercise in the right order. The order I did them were to run on the treadmill, then move onto to using the bicycle machine then to bicep curl. By doing this I first trained my cardiovascular endurance then my strength, I didn’t let one mix into the other.

Explain how you applied the principles of progression/ overload

I applied both the principles of progression and overload by increasing the intensity every training session. For example, in the first session, I ran for 5 minutes on the treadmill on level 7, while in the second session, I made the body work harder than it did the last session by running for 5 minutes on level 7 but did this three times.

Were the exercises/ activities the correct ones to chose? Explain why/ why not.

By running on the treadmill and cycling on the bicycle, I was training my cardiovascular endurance as the lungs and heart were working at a faster rate for therefore the activity I chose for my cardiovascular endurance were correct. This also applied for the activity I chose for strength. For strength, I chose the bicep curl as the activity for it because it contrast the muscle but doesn’t cause movement and this leads to improve in strength.

EVALUATION – MONITORING (10)

Make comments to explain the statements/ questions in the first column

Explain the effects performing had on you in any of the 5 sessions.

Performing the training made me really weak and tired especially in the last three session.

Were the results you achieved what you expected? Explain why this was / was not the case

The results in my post result were quite what I expected. I didn’t really expect any major changes in my result because the programme in only a 5 session programme and this time period is too small for any real changes to occur. Looking at the post results, this is exactly what happened as there wasn’t any major changes in the result.

Were the exercises in the correct order? Explain why/ why not

I felt that I did the exercise in the right order. The order I did them were to run on the treadmill, then move onto to using the bicycle machine then to bicep curl. By doing this I first trained my cardiovascular endurance then my strength, I didn’t let one mix into the other.

Did you make any changes to your programme? Explain why you did / did not do so.

No, I didn’t make any changes to my programme as it was happy with what I chose to improve how the activity I chose to improve them.

Were the exercises/ activities the correct ones to chose? Explain why/ why not.

By running on the treadmill and cycling on the bicycle, I was training my cardiovascular endurance as the lungs and heart were working at a faster rate for therefore the activity I chose for my cardiovascular endurance were correct. This also applied for the activity I chose for strength. For strength, I chose the bicep curl as the activity for it because it contrast the muscle but doesn’t cause movement and this leads to improve in strength.

FINAL EVALUATION (10)

Make comments to explain the statements/ questions in the first column

Refer to your post test scores

My post test scores shows that I haven’t made any drastic changes in any of my components of fitness but shows that my cardiovascular endurance and strength have increased the most which is probably due to the fact that I specifically trained to improve this during the programme.

Was the programme easy to manage (set up, do, record progress etc)?

The programme was easy to manage due to the fact that I used mainly equipment that have been set up to use. The only thing I had to do was change the level of intensity like on the bicycle machine, I had to change the levels to 7,8or 9 and this wasn’t difficult as the equipment was easy to operate. Record the programme was also easy as the record sheet was clearly set out in a way that was easily understood.

Explain what progress or improvements you have made as a result of completing the programme

Both my cardiovascular endurance and strength have increased slightly after completing the programme due to the fact that I specifically trained to improve this during the programme. But there have also been small improvement in my agility and co-ordination

Did you enjoy it and work to your limit? How do you know?

I enjoyed doing the exercise because I felt good after each session. On the other hand, I don’t think that I really pushed myself to the limit because even though I felt tired after each session especially in the last three session, my recovery heart rate wasn’t past 4 minutes which shows I didn’t work as hard as I could have because if I did, it would have taken about 15-20 minutes for my heart to recover.

If you were going to continue with the programme what changes would you make?

If I was to do this again, I would probably increases the rate in which I applied progression and overload. This was a very short programme and I feel that maybe I should have done more work in each session than I actually did which could lead to a bigger change in my post result.

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